Avocado Oil
Avocado oil is a nutrient-dense cooking oil extracted from avocado fruit, composed primarily of heart-healthy monounsaturated fats with a high smoke point suitable for various cooking methods.
Nutrition · per ~14 g serving · ≈ 1 tbsp
- Vitamin E1.7 mg11% DV
- Monounsaturated Fat9.9 g
- Polyunsaturated Fat1.9 g
- Saturated Fat1.6 g
- Lutein & Zeaxanthin~0.84 mg
- Chlorogenic acid~5.6 mg
- Polyphenols~21 mg
Score · 91/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin E81% DV
Overview
Avocado oil is produced by pressing the flesh of avocados and has gained prominence in longevity nutrition due to its exceptional fatty acid profile and bioactive compounds. Unlike many vegetable oils, avocado oil contains approximately 71% monounsaturated fat, similar to olive oil, making it one of the richest plant sources of this cardiovascular-protective fat. Native to Mexico and now cultivated globally, avocado oil offers a smoke point of 500-520°F (260-271°C), making it versatile for cooking, sautéing, and high-heat applications where extra virgin olive oil may degrade. Beyond its favorable fatty acid composition, avocado oil is notably rich in vitamin E (12.1 mg per 100g), a fat-soluble antioxidant crucial for protecting cellular membranes and supporting healthy aging. The oil also contains lutein and zeaxanthin, carotenoids associated with eye health and cognitive function. Its anti-inflammatory polyphenols, including chlorogenic acid, support metabolic health and vascular function. As a calorie-dense fat source (884 kcal/100g), avocado oil is best used intentionally in measured quantities rather than as a primary dietary staple, making it ideal for drizzling, dressing, or cooking to enhance nutrient absorption of fat-soluble vitamins.
Health Benefits (5)
- Supports cardiovascular health and reduces inflammationstrongMonounsaturated fats lower LDL cholesterol oxidation and reduce systemic inflammation markers; polyphenols including chlorogenic acid inhibit inflammatory pathways
- Enhances absorption of fat-soluble vitamins (A, D, E, K)strongDietary fat is required for micelle formation in the small intestine, enabling absorption of vitamins A, D, E, and K from foods and supplements
- Supports cognitive and eye healthmoderateLutein and zeaxanthin accumulate in the macula and retina, protecting against age-related macular degeneration; support neurological function and visual acuity
- Promotes sustained energy and metabolic flexibilitymoderateMonounsaturated fats provide steady energy without rapid blood glucose spikes; support mitochondrial function and fat oxidation capacity
- Provides potent antioxidant protectionmoderateVitamin E and polyphenols neutralize reactive oxygen species and reduce cellular oxidative stress associated with aging and chronic disease
Food Pairings
- ·Pair with dark leafy greens (spinach, kale) because fat enhances absorption of fat-soluble vitamins K, A, and lutein by up to 5-fold
- ·Combine with orange vegetables (sweet potato, carrots, winter squash) to maximize carotenoid absorption through co-ingested lipids
- ·Use with tomato-based dishes because the oil's polyphenols work synergistically with lycopene to reduce oxidative stress
- ·Drizzle over oily fish (salmon, sardines, mackerel) to amplify omega-3 absorption and complement anti-inflammatory fatty acids
- ·Mix into herb-based sauces with turmeric and black pepper to enhance curcumin bioavailability through fat and piperine interaction
Practical Tips
- ·Store in a cool, dark place away from direct sunlight and heat, as avocado oil is sensitive to light and oxygen oxidation; use within 6-12 months of opening
- ·Use at high heat (sautéing, roasting, pan-searing) rather than extra virgin olive oil due to superior smoke point of 500-520°F
- ·Measure portions intentionally: 1 tablespoon (14g) provides approximately 120 calories; use for drizzling or dressing rather than cooking in large quantities
- ·Select unrefined, cold-pressed varieties when possible to preserve antioxidant polyphenols; refined versions have higher smoke point but lower phytonutrient content
- ·Combine with acidic components (lemon juice, vinegar) in dressings to reduce oxidation and enhance both flavor and shelf stability
Optimal Timing
Avocado oil provides sustained energy and fat-soluble vitamin absorption throughout the day; timing flexibility allows integration into meals when consuming fat-soluble vitamins or antioxidant-rich foods
While metabolically neutral during fasting, avocado oil provides calories and breaks a fasting state; best reserved for eating windows to support nutrient absorption
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other oils & fats
Per 100 g of the default form. Bars show how much higher or lower avocado oil is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about avocado oil
What is avocado oil?
Avocado Oil is classified as a plant oils (oils & fats). Avocado oil is a nutrient-dense cooking oil extracted from avocado fruit, composed primarily of heart-healthy monounsaturated fats with a high smoke point suitable for various cooking methods.
Is avocado oil healthy?
Avocado Oil scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is avocado oil high in protein?
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Is avocado oil high in fiber?
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in avocado oil?
In a 14 g serving, avocado oil is highest in Vitamin E (~11% DV).
Is avocado oil keto-friendly?
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat avocado oil?
Best any time of day. Avocado oil provides sustained energy and fat-soluble vitamin absorption throughout the day; timing flexibility allows integration into meals when consuming fat-soluble vitamins or antioxidant-rich foods
How much avocado oil should I eat?
A typical serving is around 14 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating avocado oil alongside several other oils & fats sources.
What pairs well with avocado oil?
Avocado Oil pairs nicely with: Pair with dark leafy greens (spinach, kale) because fat enhances absorption of fat-soluble vitamins K, A, and lutein by up to 5-fold; Combine with orange vegetables (sweet potato, carrots, winter squash) to maximize carotenoid absorption through co-ingested lipids; Use with tomato-based dishes because the oil's polyphenols work synergistically with lycopene to reduce oxidative stress; Drizzle over oily fish (salmon, sardines, mackerel) to amplify omega-3 absorption and complement anti-inflammatory fatty acids.
Supplements that mirror Avocado Oil's nutrient profile
Encyclopedia entries that supply the same signature nutrients avocado oil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Avocado Oil
These are the nutrients avocado oilcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.